Workout of the Day

7
Mar

Workout of the Day

CrossFit Metropolis – WOD

CrossFit Open Prep

AM Classes

CrossFit Games Open 19.3 Primer/Prep

Warm-up

2 rounds

250 meter row

10 shoulder taps

10 arm flexion/extension in hollow hold

5 push-ups

5 get ups (1/2 burpee)

15 squats

Primer

10 minute lunge primer

25 ft. walking lunge (no weight) x 1

25 ft. walking lunge w/ weight (OH/FR) x 2

10 minute DB step-up primer

Alt. step-up (low box no weight) x 8

Alt. step-up (workout height no weight) x 8

Alt. step-up (workout height w/weight) 2 x 6-10

10 minute Handstand push-up primer

wall walks + 10 sec hold x 2

dbl. DB press 2 x 6

Strict HSPU 2 x 2-5

10 minute Handstand Walk primer

Bear Crawl 25′ x 2

Shoulder taps/alt hand raises against wall x10

Shoulder taps/alt hand raises (near wall) x 10

Handstand walk practice

Put it together

1 round

50′ OH/FR walking lunge

10 DB step-ups

5 HSPU/DB press

50′ Handstand walk/bear crawl

Cool-Down Flex

Couch stretch x :30E

Seated bent leg across body knee hug x :30E

Puppy pose x :30

Child’s pose x 1:00

Friday Night Lights (5-8pm)

CrossFit Games Open Workout 19.3

Running Heats, Final heat begins no later than 7:45pm

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes